Nutritionists offer strategies to control nighttime snacking

Nutritionists suggest several strategies to manage nighttime snacking, which is often driven by meal schedules, food availability, stress, and sleep deprivation. While occasional late-night eating is not necessarily problematic, a habit of consuming processed foods like chips and sweets can make calorie control difficult.

Joan Ifland, founder and CEO of Food Addiction Reset, emphasizes that food quality is more critical than timing. She notes that unprocessed foods help stabilize mood, sleep, energy, and appetite, whereas processed foods can have the opposite effect.

To curb late-night eating, experts recommend setting a specific cutoff time for food consumption. For example, establishing a rule to stop eating after a certain hour can be more effective than vague intentions to avoid snacking. Additionally, planning regular meals throughout the day is essential to maintain blood sugar levels and prevent the intense hunger that leads to overeating. If a snack is necessary, dietitians suggest keeping it under 150 calories and combining two food groups, such as an apple with peanut butter.